txheem
Kev nkag mus kawm ua haujlwm tau tsim qauv tsim rau cov neeg uas ua kom tsis muaj zog, nyob hauv kev rov ua kom raug mob, muaj kev txwv lub cev, lossis tsuas yog txaus siab khiav ntawm lub nrawm. Ib qho ntxiv, qhov kev kawm nkag-theem pub rau lub cev kom hloov maj mam hloov mus rau lub cev kev ua si raws li xav tau los ntawm qhov kev qhia ua haujlwm tsis tu ncua.
Ib qho kev qhia nkag mus koom kev kawm yog qhov zoo rau cov neeg uas tsis xav khiav ntau tshaj peb zaug hauv ib lub lim tiam, lossis leej twg xav ua kom muaj ntau hom kev kawm qhia nyob ze nrog ib hom kev pabcuam ntxiv.
Ib qho ntxiv, ib qho kev qhia ua kom tawm ntawm lub cev yog qhov zoo rau cov neeg uas xav poob ob peb phaus ntxiv thiab tib lub sij hawm nce kev mob plawv.
Yog tias tus neeg tsis tau muaj sijhawm los ua haujlwm tsis tu ncua ntev ntev, tom qab ntawd qhov haujlwm no yuav pab kom muaj kev nyab xeeb dua thiab ua rau pom qhov kev ntxhov siab ib txwm nyob ib txwm. Nyob rau tib lub sijhawm, lub cev yuav muaj sijhawm txaus los siv rau kev thauj khoom ntau dua, uas yog qhov tsawg kawg nkaus ntawm qhov kev pheej hmoo ntawm kev raug mob.
Qhov kev zov me nyuam muaj peb zaug kev ua haujlwm ib lim tiam. Piv txwv li, koj tuaj yeem qhia hnub Monday, Wednesday thiab Friday (lossis xaiv ib hnub ntxiv nrog ib hnub so ntawm kev ua haujlwm).
Yog tias ntev ntev koj tsis tau muaj txoj hauv kev los ua haujlwm tsis tu ncua, tom qab ntawv qhov kev pab cuam no yuav pab koj rov qab ua kom zoo dua qub thiab mus txog qib kev ntxhov siab ib txwm muaj.
Lub lim tiam 1
Ua haujlwm thib 1, 2 thiab 3:
5 feeb kev taug kev ceev. Tom qab ntawv hloov taug kev thiab khiav tau ntev li 20 feeb: jogging 60 vib nas this thiab taug kev 90 vib nas this.
Lub lim tiam 2
Ua haujlwm thib 1, 2 thiab 3:
5 feeb kev taug kev ceev. Tom qab ntawv hloov taug kev thiab khiav tau ntev li 20 feeb: jogging 90 seconds thiab taug kev li 2 feeb.
Lub lim tiam 3
Ua haujlwm thib 1, 2 thiab 3:
5 feeb kev taug kev ceev, ces:
- jogging 90 vib nas this
- taug kev 90 vib nas this
- dhia ncig 3 feeb
- taug kev 3 feeb
- jogging 90 vib nas this
- taug kev 90 vib nas this
- dhia ncig 3 feeb
- taug kev 3 feeb
Lub lim tiam 4
Ua haujlwm thib 1, 2 thiab 3:
5 feeb kev taug kev ceev, ces:
- dhia ncig 3 feeb
- taug kev 90 vib nas this
- dhia ncig 5 feeb
- taug kev 2,5 feeb
- dhia ncig 3 feeb
- taug kev 90 vib nas this
- dhia ncig 5 feeb
Lub lim tiam 5
Lub sijhawm ua haujlwm thib 1:
5 feeb kev taug kev ceev, ces:
- dhia ncig 5 feeb
- taug kev 3 feeb
- dhia ncig 5 feeb
- taug kev 3 feeb
- dhia ncig 5 feeb
Lub sijhawm ua haujlwm thib 2:
5 feeb kev taug kev ceev, ces:
- dhia ncig 8 feeb
- taug kev 5 feeb
- dhia ncig 8 feeb
Lub sijhawm ua haujlwm thib 3:
5 feeb ntawm brisk taug kev, ces dhia rau 20 feeb.
Lub lim tiam 6
Lub sijhawm ua haujlwm thib 1:
5 feeb kev taug kev ceev, ces:
- dhia ncig 5 feeb
- taug kev 3 feeb
- dhia ncig 8 feeb
- taug kev 3 feeb
- dhia ncig 5 feeb
Lub sijhawm ua haujlwm thib 2:
5 feeb kev taug kev ceev, ces:
- dhia ncig 10 feeb
- taug kev 3 feeb
- dhia ncig 10 feeb
Lub sijhawm ua haujlwm thib 3:
5 feeb ntawm brisk taug kev, ces dhia rau 25 feeb.
Lub lim tiam 7
Ua haujlwm thib 1, 2 thiab 3:
5 feeb ntawm brisk taug kev, ces dhia rau 25 feeb.
Lub lim tiam 8
Ua haujlwm thib 1, 2 thiab 3:
5 feeb ntawm brisk taug kev, ces dhia rau 28 feeb.
Lub lim tiam 9
Ua haujlwm thib 1, 2 thiab 3:
5 feeb ntawm brisk taug kev, ces dhia rau 30 feeb.